Exercise guide
Plank Jump In Squat
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This dynamic compound movement combines core stability with lower-body power, effectively targeting the quads and glutes while challenging the abs and obliques through explosive transitions. It builds cardiovascular endurance and functional strength by transitioning rapidly from a horizontal plank to a deep squat position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Distribute your weight evenly across your palms and the balls of your feet.
How to do it
- Exhale and explosively jump both feet forward, landing with your feet flat on the floor outside of your hands.
- Drop your hips and lift your chest into a deep squat, momentarily taking your hands off the floor to find balance.
- Inhale as you plant your hands back firmly on the floor and jump your feet back to the starting high plank position.
- Maintain a fast, rhythmic tempo while ensuring your hips do not sag upon returning to the plank.
Form checklist
- Land with flat feet in the squat position rather than on your toes to protect your knees.
- Keep your spine neutral and avoid rounding your back as you jump forward.
- Ensure your knees track in line with your toes during the squat landing.
- Maintain a rigid core in the plank phase to prevent your lower back from arching.
Pro tips
- Focus on 'snapping' your hips forward to generate the necessary power for a clean landing in the squat.
- Keep your gaze about six inches in front of your hands to maintain a neutral neck throughout the movement.
- Squeeze your glutes aggressively at the moment your feet hit the plank position to stabilize your pelvis.
Make it harder
- Add a vertical jump at the top of the squat phase to increase the plyometric demand.
- Pause for two seconds in the deep squat position to increase time under tension for the quads and glutes.
Frequently asked
- What muscles does the plank jump in squat work?
- The plank jump in squat primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae as secondary muscles.
- What equipment do you need for the plank jump in squat?
- The plank jump in squat requires no equipment — just your body weight.
- Is the plank jump in squat good for beginners?
- The plank jump in squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 90 To 90Beginner · abs, glutes, obliques, and quadriceps
- 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
- Barbell Lunge TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
- Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps